Mediterranean-Week Starter

A gentle one-week introduction to Mediterranean-style eating, the pattern with the strongest and most consistent evidence base. Build meals around vegetables, legumes, whole grains, olive oil, nuts, and fish, and lean on plant proteins while limiting red and processed meat. Each item is a concrete habit you can carry forward.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Eat Mediterranean-Style
most meals: vegetables + whole grain/legume + olive oil; fish 1-2x/week
The overarching pattern the other habits support.
2
Choose Healthy Fats
use olive oil as the main cooking fat; nuts/seeds most days
Emphasize unsaturated fats over saturated.
3
Add Nuts and Legumes
nuts most days; legumes at 3+ meals this week
Central protein and fiber sources in the pattern.
4
Eat More Fruits and Vegetables
add one extra serving of vegetables or fruit per meal
Vegetables and fruit are the base of the pattern.
5
Swap in Plant Proteins
swap meat for legumes/soy at 2-3 meals
Shifts away from red/processed meat.

Find this in my week builder

Opens the builder on Nutrition, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.